Getting to that point in life where you have to squeeze your vagina when you laugh to avoid slightly peeing on yourself? I remember when I started having that issue. I was in my mid 20s and I just sworn it was because of my self life! Was I getting "loose"?? Thinking back now, it's really laughable! Just like strengthening any other muscles, the pelvic floor muscles need to worked out! Doing kegel exercises are a great way to strengthen your pelvic floor muscles, which can improve bladder control, sexual function, and overall pelvic health.
Having strong pelvic floor muscles offers several benefits:
Improved bladder control: Strong pelvic floor muscles can help prevent urinary incontinence, reducing leaks and accidents.
Enhanced sexual function: Strong pelvic floor muscles can lead to increased sensitivity during intercourse and stronger orgasms for both partners.
Support for pelvic organs: A strong pelvic floor provides essential support for pelvic organs such as the bladder, uterus, and rectum, reducing the risk of pelvic organ prolapse.
Reduced risk of pelvic floor disorders: Strengthening the pelvic floor muscles can lower the risk of developing pelvic floor disorders such as urinary incontinence, fecal incontinence, and pelvic organ prolapse.
Improved posture and stability: Strong pelvic floor muscles contribute to better posture and stability, which can reduce back pain and improve overall physical well-being.
Better recovery after childbirth: Strong pelvic floor muscles can aid in postpartum recovery, helping to restore tone and function to the pelvic region after childbirth.
Enhanced athletic performance: A strong pelvic floor provides stability and support during physical activities, improving athletic performance and reducing the risk of injury.
Here are the specific benefits of doing kegels regularly and using kegel balls to do so:
Improved pelvic floor muscle strength: Regular use can strengthen pelvic floor muscles, which can help prevent urinary incontinence and pelvic organ prolapse.
Increased sexual sensation: Stronger pelvic floor muscles can lead to enhanced sexual sensation and arousal for both partners.
Enhanced bladder control: Strengthening the pelvic floor muscles can improve bladder control, reducing the risk of urinary leakage or urgency.
Faster postpartum recovery: Kegel exercises with Kegel balls can aid in the recovery of pelvic floor muscles after childbirth, helping to restore tone and function.
Better vaginal elasticity: Using Kegel balls may promote better vaginal elasticity, leading to increased comfort and pleasure during intercourse.
Improved lubrication: Regular use of Kegel balls can stimulate blood flow to the pelvic region, potentially improving vaginal lubrication.
Increased awareness of pelvic floor muscles: Using Kegel balls can help individuals become more aware of their pelvic floor muscles and how to control them, leading to better overall pelvic health.
How To Do Kegels
Start with regular Kegels: If you're new to pelvic floor exercises, start with regular Kegel exercises without weights to familiarize yourself with the movements and ensure you're engaging the correct muscles.
To perform Kegel exercises:
Identify the correct muscles by trying to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
Once you have identified these muscles, empty your bladder and sit or lie down comfortably.
Contract your pelvic floor muscles for about 5 seconds, then relax for 5 seconds.
Repeat this cycle 10-15 times per session.
Aim to do at least two sessions a day.
Consistency and correct technique are key to seeing benefits from Kegel exercises.
Gradually add weights: Once you're comfortable with regular Kegels, you can gradually add weights using Kegel balls or other pelvic floor exercise devices designed for this purpose. Start with lighter weights and gradually increase as your muscles strengthen.
Using weighted Kegels involves incorporating specialized weights or devices designed to enhance pelvic floor exercises. Here’s a step-by-step guide on how to use them:
How To Do Kegels With Kegel Balls
Before starting, it's essential to consult a healthcare provider or pelvic floor specialist to ensure that weighted Kegels are appropriate for you.
1. Choose the Right Weights
Types: Weighted Kegel balls, vaginal weights, and pelvic floor exercisers are commonly used.
Size and Weight: Start with lighter and larger weights. As you become more experienced, you can gradually increase the weight and decrease the size.
2. Prepare the Equipment
Clean the Weights: Ensure the weights are clean and sterilized before use.
Lubrication: Use a water-based lubricant to make insertion easier and more comfortable.
3. Insert the Weights
Find a Comfortable Position: You can stand with one leg elevated, sit, or lie down.
Insert Gently: Gently insert the weight into your vagina, similar to how you would insert a tampon. Ensure it’s comfortably positioned.
4. Perform the Exercises
Contract the Pelvic Floor Muscles: Squeeze the muscles that you would use to stop the flow of urine. Hold this contraction for about 5 seconds.
Relax: Release the contraction and rest for 5 seconds.
Repetitions: Aim for 10 repetitions per session, gradually increasing as your strength improves.
5. Duration and Frequency
Daily Routine: Perform the exercises daily for about 5-10 minutes.
Increase Time: Gradually increase the duration as your muscles get stronger.
6. Remove the Weights
Relax: After completing the exercises, relax your muscles.
Gently Remove: Gently pull on the retrieval string or end of the weight to remove it.
7. Clean the Weights
After Use: Clean the weights with warm water and mild soap, then dry them thoroughly before storing them.
8. Listen to Your Body
Discomfort or Pain: Stop immediately if you experience any pain or discomfort and consult your healthcare provider.
Progress Gradually: Don’t rush to increase the weight or duration; progress at a comfortable pace.
Tips for Success
Consistency: Regular practice is key to strengthening your pelvic floor.
Patience: It takes time to see improvements, so be patient with your progress.
Breathing: Breathe normally throughout the exercises; don’t hold your breath.
Comments